What is the Bone Broth Diet and how strong is the evidence?
Broth diet plans promise a simple, filling way to lose weight while keeping hunger at bay. If sipping warm, savory broth to stay satisfied and reach your goals sounds appealing, you’re not alone—this approach has attracted a devoted following.
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The bone broth diet centers on regular consumption of bone broth—usually homemade or store-bought broth simmered from animal bones, connective tissue, and sometimes vegetables. Popular versions include the 21-day “Bone Broth Diet,” short-term soup fasts lasting 3–5 days, and flexible hybrid approaches that blend broth with whole-food meals.
Common formats include:
- 21-Day Bone Broth Diet: Created by Dr. Kellyann Petrucci, this plan alternates regular paleo-style meals with intermittent fasting days. On fasting days, you drink multiple mugs of bone broth (about 3–6 servings) instead of eating meals, totaling roughly 300–500 calories. Eating days feature high-protein, low-processed-carb meals with broth at every meal.
- Short Soup/Soup-Only Fasts: These last 3–5 days and involve consuming only bone broth and water. They’re very low in calories and nutrients and are often marketed as a “reset.”
- Hybrid or Flexible Approaches: Some people replace one or two meals a day with bone broth while eating mostly clean the rest of the time. Broth can also support other fasting protocols or help control appetite.
Typically, you’ll consume 2–4 cups (500–1000 mL) of bone broth plus at least one whole-food meal each day. Fasting days may involve only broth for all meals, dropping total calorie intake below 800—significantly under standard dietary recommendations.
Much of the hype around broth diets comes from personal stories and company testimonials rather than rigorous scientific trials. While intermittent fasting and very-low-calorie diets (VLCDs) do show short-term weight loss benefits, most studies don’t specifically test bone broth—and lasting results depend on sustainable habits.
Claims that bone broth improves gut health, fights aging, or boosts fat burning rest on the collagen, amino acids, and minerals it contains. However, peer-reviewed human research directly evaluating broth diets for weight loss, metabolic health, or safety remains limited as of 2024.
The rapid weight loss and appetite control you see on broth diets generally stem from the calorie deficit, not unique properties of bone broth. Promoted ideas like “lymphatic unclogging” or metabolic “boosts” lack mainstream scientific support.
Before starting a broth diet, consider this benefit-evidence checklist:
- Are claims backed by human clinical studies? If not, proceed cautiously.
- Are testimonials or before-and-after photos presented as evidence? Personal stories aren’t scientific proof.
- Are benefits based on studies of broth specifically, or on intermittent fasting more generally? The effects differ.
- Does the diet require extreme calorie restriction? VLCDs carry potential health risks.
- Does the program provide a full ingredient and nutrient breakdown?
Short-term broth diets carry less risk of severe harm compared to long-term restrictive regimens, but they’re not magic solutions. Possible downsides include fatigue, nutrient shortfalls, or disordered eating tendencies. Sustainable results often come from balanced whole-food plans emphasizing nutrient-rich foods.
If you want a structured, low-decision plan with easy recipes and day-by-day menus, the 14-Day Rapid Soup Diet can help you get started with less guesswork and more variety. Always consult healthcare providers before making major dietary changes.
Nutrition: typical nutrient ranges, variability, and sodium considerations
Lab-Tested Nutrient Ranges in Broth Diets: What to Expect
Bone and meat broths vary widely in nutrient content. Generally, broths are low in calories—about 15–50 kcal per cup—but protein, collagen, and mineral levels fluctuate depending on ingredients and simmering time.
Broths simmered 8–24 hours can deliver 6–10 grams of protein per cup, while some store-bought products contain noticeably less. Collagen content, mainly from connective tissues or skin, is typically modest—around 1–3 grams per serving unless concentrated powders are added. Ready-to-serve broths often differ further due to dilution or thickening.
Amino acid profiles depend on the animal parts you use. Joints, necks, and chicken feet are rich in glycine, proline, and hydroxyproline—important for collagen synthesis. However, bone broth isn’t a complete protein; it lacks significant amounts of tryptophan and branched-chain amino acids. To meet your protein or muscle recovery needs, combine broth with other sources like beans, eggs, or powders.
Mineral Content and How Broth Diets Differ
Minerals like potassium, magnesium, calcium, and phosphorus leach into broth during simmering. Extraction varies by cooking time, acidity (vinegar enhances extraction), and bone-to-water ratio. Calcium levels are moderate—15–40 mg per cup, much less than dairy. Potassium and magnesium can reach 200–300 mg per cup, especially in broths with vegetables or longer cooking.
- Longer simmer: Increases minerals, gelatin, protein, and flavor but can amplify sodium content if salt is added.
- Bone variety: Marrow and joint-rich bones provide more collagen, fat, and minerals; meaty bones offer more amino acid diversity.
- Additives: Vegetables, herbs, and spices enhance flavor and boost magnesium and potassium compared to bone-only broths.
Sodium Cautions and Label-Savvy Choices
Sodium is a real concern. Many store-bought broths exceed 600 mg sodium per cup, and even low-sodium versions may contain 200–400 mg. Drinking multiple cups adds up quickly. The American Heart Association recommends staying below 2,300 mg sodium daily—ideally closer to 1,500 mg, especially if you’re managing blood pressure.
When following a broth diet long-term, choose products with under 140 mg sodium per serving or make broth at home and add salt only after cooking. For electrolyte balance during fasts or low-carb diets, prioritize broths naturally high in potassium and magnesium rather than simply adding more sodium.
Broth-based meal plans can help control calories and boost satiety. Structured programs like the 14-Day Rapid Soup Diet include precise nutrition breakdowns, which simplify nutrient monitoring and prep.
For balanced broth diet guidance and tips on sodium control, see our overview of soup diets and weight loss effects.
Safety, contraindications, and food‑safety best practices
Who Should Use Caution—or Avoid—a Broth Diet?
Bone broth diets offer convenience, but they’re not appropriate for everyone. Individuals with kidney disease should avoid these diets or only pursue them under medical supervision. Broths contain sodium and minerals like potassium and phosphorus, which can worsen kidney function and electrolyte imbalance.
People with heart failure or uncontrolled hypertension must monitor sodium carefully, as even homemade broth may be high in salt—exacerbating fluid retention and blood pressure.
If you have gout, proceed with caution. Some broths may increase uric acid due to purines, potentially triggering flare-ups. People with diabetes need to watch carbohydrate content from added starchy vegetables or sugars.
Pregnant or breastfeeding individuals should avoid extreme caloric or nutrient restrictions, which may harm both mother and child. Consult healthcare providers before making major diet changes during these stages.
Those recovering from eating disorders should steer clear of restrictive plans like broth diets, as they could trigger relapses. Ultra-low-calorie diets are generally unsuitable for teens, older adults, or immunocompromised individuals due to malnutrition and infection risks.
Food-Safety Musts for Homemade Broth
Safe preparation is essential to prevent foodborne illness. Key practices include:
- Clean hands & surfaces: Wash hands before and after handling raw ingredients. Sanitize utensils and surfaces to prevent cross-contamination.
- Cook thoroughly: Simmer broth at 74°C (165°F) or higher to kill pathogens. Keep lids on during cooking to maintain temperature and prevent contamination.
- Cool quickly: Transfer broth to shallow containers and refrigerate within two hours (or within one hour if ambient temperature is above 32°C/90°F) to slow bacterial growth.
- Reheat safely: Only reheat the portion you need and bring to a rolling boil before consumption.
- Storage: Consume refrigerated broth within 3–4 days; freeze for longer storage in airtight, labeled containers.
- Batch prepping: Divide large batches to cool evenly; avoid adding hot broth to cold containers.
For more on safe batch cooking and meal prep, see our guide on meal prep for weight loss.
Heavy Metals: Should You Be Worried?
Concerns about heavy metals like lead and cadmium in bone broth have been raised. Limited research suggests broths can contain small amounts of these metals, but levels are usually below thresholds of concern for occasional consumption. Variability arises from animal source, cooking time, and water quality.
Precautions include:
- Sourcing bones from trusted or organic farms to reduce contaminant exposure.
- Discarding the water from the initial boil, which may remove surface residues.
- Rotating proteins and broth types—like fish or vegetable bases—to avoid repetitive exposure.
- Avoiding ceramic pots with unknown glazes to prevent metal leaching.
Current evidence doesn’t link moderate broth consumption to toxic metal buildup in healthy adults. Pregnant individuals or those with kidney issues should consult healthcare providers for personalized advice.
If you want a plan that guides you through safe, balanced soup preparation step-by-step, the 14-Day Rapid Soup Diet and Rapid Soup Detox system offer digital protocols with recipes and safety tips.
Effectiveness: weight loss, gut, skin, and cardiometabolic outcomes — what trials actually show
What Clinical Trials Really Tell Us About Broth Diet Outcomes
Bone broth diets have gained popularity for simplicity and bold health claims. However, controlled human trials are mostly small, short-term, and combine effects of calorie restriction, fasting, and protein intake—making it tough to isolate broth-specific effects.
Weight Loss: Modest Losses Mostly Driven by Fasting
Short-term studies show that broth-based fasting or meal replacement with low-calorie soups leads to quick weight loss—often several pounds in one to two weeks. This effect largely mirrors any low-calorie or fasting regimen. The key factor is calorie deficit, not the unique properties of broth. Initial weight loss primarily reflects water and lean mass loss rather than pure fat reduction.
For instance, short-term weight loss may reach 5–10 pounds for higher-weight adults, but sustainable fat loss demands longer-term dietary changes. If you’re interested in structured soup protocols, explore options like the 14-Day Rapid Soup Diet, which provides clear daily plans and recipes.
Gut Health Support: Mixed Evidence, Mostly Theoretical
Claims that broth soothes the gut and reduces symptoms like bloating rest on limited evidence. Animal models suggest certain amino acids in broth may support gut lining integrity, but human trials are rare and often combine broth with other interventions. There’s no large-scale placebo-controlled research confirming consistent gut healing effects in healthy adults. The gut comfort often stems from replacing processed foods with bland, low-fiber broth.
Skin and Collagen: Hype Outpaces Data
Bone broth’s collagen content underpins claims of improved skin elasticity and wrinkle reduction. Yet clinical trials commonly test hydrolyzed collagen supplements rather than broth itself. Evidence of meaningful skin changes from broth diets is mostly anecdotal or from small, uncontrolled studies. For skin health, hydration, sun protection, and nutrient diversity matter far more.
Cardiometabolic Outcomes: Almost No Direct Data
Studies rarely examine blood pressure, blood sugar, or cholesterol changes specifically from broth diets. Improvements seen during broth use likely come from weight loss and calorie or salt reduction rather than broth-specific effects. High sodium content in some broths may actually worsen hypertension risk in sensitive individuals.
Long-term cardiometabolic health benefits are better supported by sustained calorie deficits and balanced eating patterns. See our guide to the science behind calorie deficits and fat loss for more information.
Bottom Line: Realistic Expectations and Cautions
- Weight loss on broth diets results mainly from calorie restriction and may not persist without sustainable changes.
- Gut healing claims lack strong human evidence and remain theoretical.
- Skin and metabolic benefits are overgeneralized beyond available studies.
- Short-term use is generally safe for healthy adults, but consult a doctor if you have medical conditions or are elderly.
If you want a done-for-you soup plan with recipes, shopping lists, and a money-back guarantee, the Rapid Soup Detox makes it easier to get started and stay on track.
For evidence-backed, sustainable weight loss, review balanced meal plans such as those in our effective meal-based weight loss strategies guide.
Practical plans, adherence, and transitioning to sustainable eating
Choosing a Broth Diet Protocol: 3-Day, 7-Day, and Gentle Alternatives
Broth diets vary in strictness, from multi-day fasts to flexible meal plans incorporating soup alongside regular food. The 3-day broth fast involves consuming mostly broth—offering hydration and low-calorie intake but not recommended for continuous use due to nutrient shortfalls.
Longer, gentler approaches like 7-day or 14-day “soup-centric” diets replace one or two meals with broth while maintaining balanced meals containing lean protein, fiber, and healthy fats. This reduces blood sugar disruption and eases your transition to sustainable eating.
The digital 14-Day Rapid Soup Diet offers structured menus and recipes if you prefer guided plans without extreme calorie restriction.
Transitioning Back to Normal Eating
After a broth diet, reintroduce regular foods gradually to reduce digestive discomfort and avoid overeating. Start with one small balanced meal of lean protein, non-starchy vegetables, and healthy fat alongside broth soups.
- Day 1 Post-Diet: Soup for breakfast and lunch, balanced meal for dinner.
- Days 2–3: Soup for one meal, balanced meals for others.
- Day 4 and after: Resume a varied, healthy diet with diverse vegetables, proteins, and whole grains.
For guidance on balanced meals during transition, see our healthy diet plan guide.
Common Hurdles: Time, Taste Fatigue, and Social Life
Challenges you might face include:
- Time: Homemade broths require prep time, though low-sodium store-bought options can help. Be mindful of additives and salt.
- Taste Fatigue: Rotate broth types—chicken, beef, miso, vegetable—and add herbs, spices, or acid like lemon juice for variety.
- Social Events: Bring your own broth or choose broth-friendly items at gatherings. Advance planning and communicating your preferences help ease social constraints.
Practical Adherence and Self-Monitoring Strategies
Successful adherence relies on self-awareness. Helpful practices include journaling food intake and cravings to identify patterns, and tracking daily energy, mood, digestion, and sleep to monitor your well-being.
FAQ: Broth Diet Basics
Is the broth diet safe for everyone?
No, the broth diet is not safe for everyone. People with kidney problems, pregnant or breastfeeding individuals, those with eating disorders, or with certain medical conditions should consult a healthcare provider before starting. Always prioritize nutrition and safety over rapid results.
Can you lose weight quickly on a broth diet?
You may lose weight quickly in the short term due to calorie deficit and water loss. However, this weight loss is often temporary unless you transition to consistent, healthy habits after the diet.
How do you keep the broth diet interesting?
Mix up broth flavors by rotating proteins, adding vegetables, herbs, or spices, and using homemade low-sodium recipes. Varying your broth base (chicken, beef, vegetable, miso) helps prevent taste fatigue and supports long-term adherence.